WOD

Fitness: Squat Mob 6-7 min + Warmup Air Squat 10 reps x 4 sets “perfect form” Goblet Squat 10 reps x 4 @ 30×1 +... Read More

Fitness: A1. Renegade Row 4-5 x 4 @ Slow and controlled A2. Waiter Carry 150′(75L+75R) no rest + EMOM for 14 min 3-5 Strict Pullups... Read More

Fitness: A1.Front Squat 4-5 x 4 @ 20×1 rest 60 sec A2.DB BP 5-7 x 4 @ 41×1 rest 30 sec A3. Supinated Strict Pullups... Read More

Fitness: A1. Barbell Row with Axle (fat bar) 10-12 x 4 @ 3010 rest 20 sec A2. Trap three Raise 4-5 x 4 @ 3115... Read More

Fitness: 5 sets @ 80% 2-3 Wall Walks 5-7 Strict T2b 75 sec Plank (elbows) 3 TGU per side + 3 sets 12 Face Pulls... Read More

Fitness: A1. Strict Shoulder Press 4-5 x 4 @ 31×1 rest 60 sec A2. SA DB Row 5-7 x 4 @ 31×2 no rest B1.... Read More

Fitness: A1. Goblet Squat 4-5 x 5 @ 20×1 rest 60 sec A2. Strict Pullup 2-3 x 5 @ 21×2 rest 60 sec + 4... Read More

Fitness: A1.Front Squat 5-7 x 4 @ 20×1 rest 60 sec A2.DB BP 6-8 x 4 @ 41×1 rest 30 sec A3. Supinated Strict Pullups... Read More

Fitness: A1. Barbell Row with Axle (fat bar) 12-15 x 4 @ 3010 rest 20 sec A2. Trap three Raise 5-7 x 4 @ 3115... Read More

Fitness: 5 sets @ 80% Bear Crawl 150′ (75 Fwd+ 75 Bckwd) Lat Pullups 10-12 w/ 2 sec hold @ top Dish Hold 30-35 sec... Read More